Having a high protein diet is the gatekeeper to maximising muscle and minimising diet-damaging cravings. Why is the macronutrient so important? Protein and its amino acids are the primary building blocks for your muscles and bones, and are crucial for healthy hormone production.
The Institute of Medicine recommends that adults get a minimum of 0.8g of protein for every kilo of bodyweight per day (that’s about 65g for an 80kg guy). But a study in Applied Physiology, Nutrition, and Metabolism found that that number should be more like 1.2g to build lean muscle mass. A high-protein diet takes it a notch further and loads you with up to 1.8g per kilo of bodyweight.
Chicken breast, beef, turkey, almonds, kale, milk and spinach are all great sources of protein. But did you know yoghurt can also a great option?
Introducing YoPro by Danone.
Made in Kiewa Valley, Victoria with milk from Australian farmers, YoPRO uses a traditional straining process to make a naturally thick and creamy yoghurt with over three times the protein of regular yoghurts. More than three cups of fresh milk are strained to make just one cup of YoPRO, making the most of the goodness of natural milk proteins.
Packed with high protein to power an active lifestyle, YoPRO is fuel for the journey. Its high protein content and low glycemic index make YoPRO the perfect snack for people who need the momentum to keep going. What’s more, unlike regular flavoured yoghurts YoPRO high protein yoghurt contains no added sugar.
The Perfect Pre Workout: Blood Orange and Chia Yoghurt Parfait
Gearing up for an exhausting workout? Top up your tank with this super quick and portable breakfast. Low in sugar and fat, this yoghurt parfait contains a balanced combination of slow-burning carbs, protein and antioxidants to help you perform at your peak and reduce muscle soreness.
1 tub YoPRO passionfruit yoghurt
2 tbs chia seeds
pinch of salt
1/4 cup milk of choice
1 blood orange, peeled, pith and seeds removed, and evenly sliced into small segments
handful of fresh berries
1-2 tbs pepita seeds
garnish with shredded coconut
Add milk and YoPRO passionfruit yoghurt to a small bowl and whisk gently. Add the chia seeds and whisk until well combined. Cover and refrigerate overnight. The next morning, transfer the set chia pudding into a serving dish, topped with blood orange, berries, coconut and pepita.
The Perfect Post workout: High Protein Green Smoothie
Our bodies need the right combination of protein, carbohydrates, and liquids after working up a sweat. With just over 25g of protein, this antioxidant-rich smoothie will help replace depleted fuel, repair inflamed muscles and rehydrate post workout.
1 tub YoPRO natural yoghurt
1 tbsp walnuts
1 handful of fresh baby spinach or kale
1 medium sized ripened banana, frozen
a few sprigs of fresh mint
Blend all ingredients in a high-speed blender until smooth. For some added colour, top with berries and fruit of choice.